WHF Podcast 28 – Intermittent fasting
Intermittent fasting?
(IF) is an eating pattern that cycles between periods of fasting and eating. It doesn’t specify which foods you should eat but rather when you should eat them. In this respect, it’s not a diet in the conventional sense but more accurately described as an eating pattern
Don’t believe us, here are some other resources:
Intermittent fasting is not a diet. It is a timed approach to eating. Unlike a dietary plan that restricts where calories come from, intermittent fasting does not specify what foods a person should eat or avoid. Intermittent fasting may have some health benefits, including weight loss, but is not suitable for everyone. https://www.medicalnewstoday.com/articles/324882
16:8 intermittent fasting, which people sometimes call the 16:8 diet or 16:8 plan, is a popular type of fasting. People who follow this eating plan will fast for 16 hours a day and consume all of their calories during the remaining 8 hours. https://www.medicalnewstoday.com/articles/327398
There are two main ways to adopt intermittent fasting into your life, Mattson said:
- Daily time-restricted feeding gives you a narrow window during which you can eat, usually 6 to 8 hours each day.
- 5:2 intermittent fasting requires that people only eat one moderate-sized meal on two days each week.
When people are fasting, they are slowly burning through the glucose stored in their liver, Mattson explained. The liver holds about 700 calories of glucose. https://www.webmd.com/diet/news/20191226/intermittent-fasting-diet-could-boost-your-health#1
05012020
WARMUP
10:00 of Mobility
Examples:
Banded Stretches
Couch Stretch
IT Band
Pigeon Pose
WORKOUT
WOD
1/2 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Goblet Squats
Burpees
Into…
1/2 Mile Run
Bodyweight Only Version
1/2 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Jump Squats
Burpees
Into…
1/2 Mile Run
Barbell Version
1/2 Mile Run
Into…
10-9-8-7-6-5-4-3-2-1:
Thrusters 45#/35#
Burpees Over Bar
Into…
1/2 Mile Run
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04302020
WARMUP
3x Rounds
:30 Plank
10x Sit-ups
15x Toe-Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
10x Rounds
3x V-ups
6x Squat Jumps
9x Hand Release Push-Ups
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04292020
WARMUP
20x Burpees (or 10x Up-Downs)
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
3x Rounds
1:00 DB/KB Alt Hang Clean & Jerks (sub jump squats if no DB)
1:00 V-ups
1:00 Air Squats
1:00 Step-Ups Onto Something Box or whatever
1:00 Jump Rope (Singles) or Jumping Jacks
1:00 Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04282020
WARMUP
3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
20:00 EMOM
Minute 1: 20x Ground to Overhead Plate
Minute 2: 10x Burpees
Minute 3: 12x Goblet Squats
Minute 4: Rest
Bodyweight Version
20:00 EMOM
Minute 1: 20x Air Squats
Minute 2: 10x Burpees
Minute 3: 12x Lunges
Minute 4: Rest
Barbell Version
20:00 EMOM
Minute 1: 10x Clean & Jerks 95#/75#
Minute 2: 8x Burpees over Bar
Minute 3: 10x Push Press 95#/75#
Minute 4: Rest
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04272020
WARMUP
1:00 Each
Couch Stretch 2x (on both sides)
Three-points touch 2x (on both sides)
Forward stretch (legs together)
Forward Stretch(legs apart)
Plank Hold
Wall Sit
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
‘ANNIE’
50-40-30-20-10 (For Time)
Double Unders (2:1 Jump Rope Singles) or Jumping Jacks
Sit-ups
FINISHER
2:00 Max Push-ups
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04262020
WARMUP
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
Single DB/KB Workout
4x Rounds (:45 work :15 Rest) Alternate arms in each round
Reverse Lunge to Overhead Press (alt legs each rep)
Supermans
KBS
Floor Press to Sit-ups
DB Alt Snatch
Plank
Bodyweight Only Version
4x Rounds (:45 work :15 Rest) Alternate arms in each round
Lunges
Supermans
Air Squats
Sit-ups w/2x Punches at Top
Air Squat to alt Front Kicks
Plank
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04252020
WARMUP
1:00 Each
Couch Stretch 2x (on both sides)
Three-points touch 2x (on both sides)
Forward stretch (legs together)
Forward Stretch(legs apart)
Plank Hold
Wall Sit
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
Every 4:00 for 6 Rounds:
10x Alternating Single DB Hang Clean & Jerks
15x Push-ups
30x Air Squats
Bodyweight Only Version
Every 4:00 for 6 Rounds:
10x Lunges
15x Push-ups
30x Air Squats
Barbell Version
Every 4:00 for 6 Rounds:
10x Clean & Jerks 95#/65#
10x Push-ups
10x Front Squats 95#/65#
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
WHF Podcast 27 – What we seek in fitness
What do we seek from fitness?
The things we think about and expect from fitness. What do you seek and how do you get there?
Gym Swag: http://shopworkhorse.mdiapparel.com/
04242020
WARMUP
Tabata (8x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
4x Rounds (20:00 Total)
:40 Work & :20 Rest
Hollow Hold
Romanian Deadlifts DB/KB (or sub in Barbell DL)
Single Arm DB/KB Overhead Hold (L)
Single Arm DB/KB Overhead Hold (R)
Bodyweight Only Version 4x Rounds (20:00 Total)
:40 Work & :20 Rest
Hollow Hold
Toe Touches (Wide Legs)
Mountain Climbers
Wall Sit
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04232020
WARMUP
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
Single DB/KB Workout (split reps in half each side)
5x Rounds (For Time)
10x Thrusters
10x Cleans
10x Shoulder Press
10x Goblet Squat
10x Snatch
Bodyweight Only Version
5x Rounds (For Time)
10x Air Squats
10x Push-ups
10x V-ups
:30 Second Plank
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
Principle 01: Establish Your Set Point
(more…)
04222020
WARMUP
:30 Plank
:30 Wall Sit
20x Toe Touches
10x Burpees (or up-downs)
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
12:00 AMRAP
12x Push-ups
18x DB/KB Swings
24x Sit-ups
Barbell Version
12:00 AMRAP
12x Push-ups
18x Thrusters 45#/35#
24x Sit-ups
FINISHER
1 Mile Run/Walk
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04212020
WARMUP
2x Rounds
10x Air Squats
10x Lunges
2x Runner Stretch
12x Toe Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
15:00 AMRAP
20x Single Arm ALT DB/KB Snatches
40x Double-Unders (3:1 Singles) or Jumping Jacks
20x Burpees
40x Double-Unders (3:1 Singles) or Jumping Jacks
*For bodyweight only, sub the DB/KB Snatches with Air Squats
Barbell Version
15:00 AMRAP
20x Clean & Jerk 95#/65#
40x Double-Unders (3:1 Singles) or Jumping Jacks
20x Burpees over Bar
40x Double-Unders (3:1 Singles) or Jumping Jacks
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04202020
WARMUP
20x Burpees (or 10x Up-Downs)
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
Single DB/KB Workout (split reps in half each side)
5x Rounds (For Time)
10x Reverse Lunge to Overhead Press
10x Single Leg Deadlift
10x Shoulder Press
10x Goblet Squats
20x 1 Arm Swing RKBS
Body Weight Version
5x Rounds (For Time)
10x Reverse Lunges
20x Windmill Toe Touches
10x Push-ups
15x Air Squats
20x Jumping Jacks
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04192020
WARMUP
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
Round 1) Start 0:00…
3x Rounds:
20x Jumping Squats
20x Plate Ground-to-Overhead
Round 2) @ 5:00…
3x Rounds:
20x Goblet Squats
20x Sit-ups
Round 3) @ 15:00…
3x Rounds:
20x Jumping Squats
20x Single Arm DB/KB Snatch
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04182020
WARMUP
Today’s warm up is to work 10:00 of Mobility
+10:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
5x Rounds (For Time)
400m Run
30x Plate Ground-to-Overhead
15x Burpee to Plate
Scaled
5x Rounds (For Time)
25x Jumping Jacks
1:00 Plank
25x Air Squats
1:00 Wall Sit
25x Push-ups
Gym Version
5x Rounds (For Time)
400m Run
10x Clean & Jerks 95#/65#
10x Burpee Over Bar
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
Talking about Code Switching with Reuben Johnson
(more…)
WHF Podcast 26 – What Coaches think Accountability is
Accountability vs. Motivation
It’s probably cliche but it’s a truth that has existed since the beginning of sports. It exists now even more in the world of person fitness. It’s the cold hard fact that a coach can not coach your motivation. We can inspire, harass, convince and even in come cases drag you to the gym but it won’t last and at some point we all must find the accountability and self-discipline within our own hearts to become a better version of ourselves.
Enjoy the show. 🙂
Gym Swag: http://shopworkhorse.mdiapparel.com/
04172020
WARMUP
Tabata
(8x Rounds :20 Work with :10 Rest)
Jumping Jacks
Plank
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
5x 3:00 AMRAP
(Rest 1:00 between rounds)
6x Burpees
8x DB/KB Goblet Squat (or find Odd-Object)
10x Lateral Hops Over KB/DB or Odd-Object
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
WHF Podcast 25 – Blind Taste Testing – Beer and Wine
Who wins?
Who wins the taste test? You’ll have to watch and see.
BTW: Heather is the Thanos of beer & wine… 🙂
Gym Swag: http://shopworkhorse.mdiapparel.com/
04102020
WARMUP
3x Rounds
10x Air Squats
10x Down Dog Push-ups
20x High Knees
+5:00 of Mobility
Couch Stretch & Pigeon Pose for ~1:00 each leg.
WORKOUT
15:00 AMRAP
10x Push-ups
10x Hip Bridges
10x Jumping Squats (Air Squats)
10x V-ups
:30 Plank
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
Your Mindset vs. FEAR
(more…)
04092020
WARMUP
10x Air Squats
10x Lunges
6x Runner Stretch
20x Toe Touches
WORKOUT
2:00 Max Push-ups
Rest 2:00 Then
2:00 Max Sit-ups
Rest 2:00 Then
Max Time in Plank
Then
Run/Walk 1 Mile (Neighborhood Permitted)
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04082020
WARMUP
3x Rounds
10x Air Squats
5x Down Dog Stretch to Cobra
6x Runner Stretch
WORKOUT
3x Rounds
20x Forward Lunges (hold weight if you have it)
10x Push-ups
20x Skaters
10x Burpees
10x Side Plank w/Rotations ALT Sides
FINISHER
3x Rounds
1:00 Plank
1:00 Wall Sit
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
04072020
WARMUP
20x Burpees (or 10x Up-Downs)
+5:00 of Mobility
Examples: https://workhorse.fitness/mobility/
WORKOUT
5x Rounds :20 work :10 rest
Goblet Squats (or Air Squats)
Burpees (or Up-Downs)
DB/KB Alt Snatch (or Jump Squats)
Plate Ground to Overhead (or Push-ups)
Flutter Kicks
*Comment with questions, bonus points if you share a “DONE” or post workout selfie!
WHF Podcast 24 – Good Fuel and the importance of HIIT
Fueling Well
Check when you’re eating, how much your eating. How much snacking/grazing are you doing?
Walking is great! Getting outside and walking the dog or with the kids is awesome but you need to be hitting your 3+ days a week for your HIIT training.
Hi Intensity Training “HIIT” is great for your cardio vascular or respiratory health, especially when fighting off or getting you through COVID-19…
Respiratory Rate and COVID-19
WHOOP is investigating a potential connection between changes in respiratory rate and COVID-19 symptoms. We believe that a noticeable increase in respiratory rate is a measurable precursor of coronavirus symptoms based on individual cases that we have seen in our data. We are studying this possible link with our research partners in an effort to better understand this current health crisis.
Read about the WHOOP stuff here.
Supplements
BCAA, Glutamine, Krill Oil, Bubs Naturals Collagen
Tiger King… WTF?!
Gym Swag: http://shopworkhorse.mdiapparel.com/
J Cornelius – Shaping Your New Normal
(more…)WHF Podcast 23 – Taste Testing Breakfast Cereals
Magic Spoon
Heather is always looking for better alternatives to everyday foods for us. She found Magic Spoon. (https://magicspoon.com) and we set out to compare their different types with the ones we all grew up with as kids, you know the very awesome sugary goodness ones!
We use a natural blend of monk fruit, stevia, and allulose. Allulose is a “rare” sugar found in things like figs and maple syrup. It tastes just like “regular” sugar, but has zero glycemic impact and almost zero calories (less than 0.4 cal/g).
Gym Updates:
We have a new gym swag store: http://shopworkhorse.mdiapparel.com/